External Radiance: Replenish

Namaste. Welcome. This will be our external radiance replenish sequence. Let's get started. Rub your palms together.

Get a good rub going. Build a little heat. Get some energy into the hands and then take your hands into Ali Muja right at your chest. Press your thumbs into your sternum. Roll your shoulders back and down, get your spine nice and long.

Take a couple of breaths there. And we'll tune in with our kundalini mantra. You're welcome to join in or just listen. Oh, Oh, Oh, sad. Sad good in a me. City guru David in a me.

Do you got good in and take a full breath in. Full breath out. Good. And then for this one, we're gonna come up to stand right away. So If you're sitting on something, you can slide it off to the side, come up to stand right in the center of your mat. Bring your feet together.

Toes pointed forward. Take your hands onto your hips. Take a very full breath in. And on your breath out, you're gonna hop or step your feet out as wide as possible. Big wide stance, open up your arms, shoulder, height, stretch your fingers away from you, broad across the chest.

Turn your right toes all the way to the side. Your left toes halfway in, bend your right knee, and come into warrior 2. Right? So when you're in your warrior 2, get expansive across the chest, open up, but also that solid connection of the feet Alright? And then 26 times, we're gonna clap right in front of our chest. So open up your arms stretch out through your fingers and then 26 times.

Here we go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19 2021, 22, 23, 24, 25, 26. Good. Inhale. Reach your arms up. Turn your toes parallel. Look up towards your prayer.

Get nice and long and tall, stretch through the spine, and then hands come right back through your chest. Angelie Mudra, and we'll take the other side, turning the left toes all the way forward, right toes slightly in, bend the left knee coming into warrior 2 again. Stretch out through the arms. And here we go. 1, 2, 3, 45, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 1920, 21, 22, 23, 24, 25, 26.

Again, straighten out the legs, reach up through the arms. High prayer above the head. Look up and take your hands back to the center of your chest. Give yourself a breath or 2 right there. Why 26?

Good question. 26 is the number of bones in the feet. Yeah. And if we're starting with this, energy of pulling up through the ground. We wanna get the channels of the feet open. There's also 206 bones in the human body.

So 26 is a very sacred number in kundalini. Alright. Let's move on. Come back into your warrior too. Open up your arms. Now look right over your right middle finger. Right? So right foot forward, left foot back, For this one, it's an archer exercise.

So you're gonna circle the left arm down around all the way. One big circle and a quarter until your left hand is even with your right hand, make a fist and pull back like you're pulling the string of your bow back. Right? And then you'll do that again. Circle it around and pull back making a fist. Got it. Alright. 26 times here. So take your gaze right over over your right middle finger. Get your eagle eye, your dristy going.

And then we'll start 26 times. Here we go. 1, 2, 34567 89, 10, 11, 12, 13, 14, 15. Stay with it. 16171819 20, 21, 22, 23, 24, 25, 26 straighten out your right leg. Turn your right toes in to meet your left.

Take both hands into fist right by your ribs. Breathe. Maybe starting to get a little sweat going, getting a little glow going. Let's try the other side. Coming into your warrior too on the left side, open up the arms.

Now if at any time you need to, like, straighten out your left leg for a moment, and then come back into it, you'll do that. Right? Otherwise, gaze right over the left middle finger, bending the left knee deeply, Here we go, 26 times with the right arm swinging around, pull back. This is too. And this is 3, and you can bring your breath into it, exhale, 4, and 5, nice, strong-arm, and 6, and 7, and 89 10, 11. Stay with it. 12, 13, 1415, 16, 17, 18, 19, 20, 21, 22. You're almost there. 23, 24, 2526.

Good. Okay. Straighten out your left leg. Turn your left toes in to meet your right, bring your hands back by your ribs, making fists, and just give yourself a moment. Trust your body's intelligence here, right, distributing the prana where it needs to go, getting unstuck. Full breath.

Okay. Moving on, hopper stuff your feet back together, right at the center of your space. This one is called the kundalini march flow. So you're gonna reach both arms up, lifting the knee and pull back down. And both arms up, left knee up, and pull back down. And then we're just gonna speed that up inhale and exhale and inhale and exhale.

Well, exhale, inhale, exhale, inhale, exhale, inhale, exhale. Excel, inhale, exhale, inhale, exhale. XL. Good. And then we're gonna stay with this. And we've got about 1 a half minutes more. You can do it. Stay with it. Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale. Now if the breath of fire is not working for you, then you'll stay with long, smooth breathing.

Otherwise, inhale, exhale, inhale, exhale, inhale, exhale, and just keep it going. Keep it going. March it out. Stay with it, and you'll feel your feet striking the ground, lifting back up, striking the ground, lift back up. Stay with it. Stay with it.

You know, Kundalini is a very provocative practice sometimes, and we just need to break through that. Oh, stay with it. Stay with it. You can do it. We're hearing it together. Stay with it.

About 30 more seconds. You can do it. Keep moving. Reach up through the arms. And then on the last twenty seconds, if you can speed it up a little bit, you'll speed it up. Here we go. 20 19, 18, 17, 16, 15, 13, 12, 11, 10, 9, 876-5432.

And what? Arms by the sides. Just breathe. The goal is really happening now. Okay. Hands to your hoe hands back onto your hips.

Half or step your feet back out, not too too wide this time, a little wider than your shoulders, Let's turn the toes out on a forty five degree angle and bend the knees. Bend the knees. Now see if you can get your thigh bones to be parallel, right, to the ground and your knees directly over your heels. My knee people, you'll keep it up a little higher. Okay? Otherwise, we're deepening the bend of the knees, allowing the hip creases to drop.

Take your hands back into those fests. We're reaching up and pulling down and reaching up and pulling down, reaching up and pulling down, and reaching up and pulling down. And then we'll do this for 2 minutes. Inhale, exhale, inhale, exhale, exhale, inhale, exhale. This is really gonna get into the legs.

Alright? Feel the channels of your feet opening up. Try not to cling with your toes, and we're calling in the prana, reach up for it, pull it in, reach up for it, pull it in, and you'll stay with this. And your legs will start to cook. It's gonna get interesting pretty quick. Stay with it. Stay with it. Inhale. Excel. Inhale. Excel.

Inhale. Excel. Nice, strong breath. And something interesting about breath of fire, you know, We talk about how in a yogi's life, there are a certain pre de predetermined number of breaths. Which is why we try to breathe nice and slow, but with breath of fire, because it's one breath impulse to start, It's actually counting as one breath, just one breath for this whole time that you're doing it. It's considered just one breath.

So we're not using up too much prana. We're actually extending it. We're actually turning it into pranayama, controlling the breath. Stay with it. Stay with it. Reach. Grab. Pull it in. Pull it in.

Don't be afraid to grab it. It doesn't have to look pretty. Let it be nice and strong and pull it into you. Pull it into you. Everything from the external into the internal, and then we'll give it back out.

Internally to externally. Stay with it. Stay with it. And we'll call this 1098 7, 65, 4, 3, 2, and 1. Lengthen out your legs. Turn your toes in.

Let your arms just rest by your sides. If you need a big open mouth breath, you'll take it. And you'll start to feel perhaps a bit of tingling in your hands and your feet, energy moving. Through the magic of this practice. Okay. Take your hands back to your hips.

Offer stuff your feet back together, and we're gonna come down onto our knees. So if you need some padding under the knees, go ahead and set that up for yourself. But coming down onto the knees, give yourself a breath with your hands on your thighs. You can sit on a block if needed. And then we're gonna take all of that prana that we just pulled in and channel it upward, channel it upward, right, from the soles of the feet passed the pelvis, past the waist, manipurra, into Anahata, Vashuti, Ajna, Sajasra and even our aura around us.

So this time, you're gonna step out to the right I'm standing up on my knees, and you can keep the left knee down here if that's needed. Alright? Otherwise, hands come to your chest, and you'll press into the top of the left foot and straighten out the left leg. Again, keep the back knee down if needed. But as we breathe, you're gonna take 8 slow breaths. Channel the prana upward from the feet through the legs and all the way up through the subtle body system.

Let's start breathing in. And breathing out. That's one inhale and exhale. Inhale. Excel.

Inhale. And exhale, inhale, and exhale, and you can visualize it gliding upward inhale. Exhale. 2 more inhale. Exhale. Solid through the right heel.

Inhale. Exhale. Place the left knee back down and come back through center. Give yourself a breath sitting on your heels or sitting on your block. Fingerships come down to the ground.

Boomas Parsha Mudra just the tips of the fingers. Take 8 breaths. And Boomi means earth and sparsha means touch. And, again, we're drawing that earth energy upward. That grounding is so important, but it's not we don't wanna get stuck there. Right?

So it's just a light touch of the fingers. Okay. Let's do the other side. Come back up to stand on your knees. And you'll step your left foot out to the left. And then either you keep the back knee down. Yeah.

Or you press into the top of the right foot straighten out the right leg, hands to your chest, breathing in. An out. This is too. Gaze can be steady here. And 3.

Nice opening up for the front of the hip. That's 4. And 5, stretching the top of the ankle. And 6. Case. Stay steady. Breathful.

7. You wobble. No worries. That's part of it. Right? That's how we build stability and 8. Release your right knee back down. Come back to sit.

Eight breaths through center. Bloomis partial mudra. Just the light touch of the fingertips outside of your hips. Eyes can be open or closed. And channeling the energy upward, upward through Sashumna Nadi, right, our main energy channel.

From the base of the pelvis all the way up to the crown of the head. Okay. Moving on, we're gonna come down onto our backs. So you can go ahead and have a seat, knees are bent, feet out in front of you, about hip width maybe slightly wider than that and hold on to your shins. And then slowly lowering down onto your back. And you can bring your heels in real, real close to you.

Knees are bent. Now here, you can hold on to the heels if you prefer or the sides of your mat or just press the back of your arms down into the ground. Pop your chest up for a moment. Get a little spaciousness there for the lungs and across the heart. And then once again, we're gonna move the prana upward. Right? So digging in with the heels, push down into your arms, push down into your back, lift your hips up, coming into, like, your half wheel pose.

And then you'll lower yourself back down. Nice and slow and smooth, 26 times. Here we go. 1 and lower down. Right? And you can see the energy flowing. Come back up. This is too.

Up through the soles of the feet, the shins, to the tops of the knees, and then it's gonna slide down your body nice and easily. This is 3. And lower down. And you'll feel the backs of the legs turn on. You'll feel the glutes turning on. This is 4.

Pressing into the backs of the shoulders, engaging the entire posterior chain, the whole back body. This is 5. And lower down. And this is 6 leading from the tailbone all the way up. Into the thoracic spine.

And this is 7. You can use a strong exhalation to push down and lift up. 8 and 9. And sometimes with these quindellini exercises, this is 10. It starts off and it feels like it's not that big of a deal. Right? You're like, oh, I could do this. 11.

And then somewhere along the way, the body starts going, wait. What? 12? And that's the part that we push through. And this is 13. You're halfway done.

Can even press into the back of the head a little bit here and 14 moving away from gravity. Right? Think about it that way. Gravity is like the strongest force there can be, and we're defying it. This is 15. And that's such a powerful feeling if you think about it that way.

16. You've got 10 more. Stay with it. This is 17. Away from the earth and then back down into it 18. Well, like, that's source. That's where we get the source of strength from.

This is 19. It's from our connection, from our root, from our mula bandha. 20. Or I should say Mula Dara. Right? Mula Banda. We've had the pelvic floor lifts in and up.

This is 21 and lower down. 22. Lower down. Paste stays steady, 23. Lowering down.

Open up the channels of the hips, 24. Lowering down and 25. Last one. This is number 26, and you're gonna hold it at the top. Hold it at the top. Find the place where you can stay. Push the backs of the shoulders down.

Now take your arms up over your head. Let them land on the ground behind you. Elgos don't have to be straight here. Arms can be soft. Take a full breath in.

Open your mouth. Breathe it out. Hold the breath out and release your hips down. Hold it out. Hold it out. Hold it out. And you'll get a hit of Udi on a bunda, right, that flying up lock vacuuming the belly in towards the lower back spacious underneath the ribs.

And then when you need to, you breathe in. And flood the body. Flood it open with prana and exhale. We've got 2 more like that. Lift the hips up.

Arms can stay over the head, relaxed on the ground behind you full breath in. Perhaps a lying breath on the breath out. Hold it out, hold it out, hold it out, release the hips down, vacuum the navel up, Udiana Banda, tailbone is landed, slight lift in the lower back. And then when you need to full breath in and full breath out. Last time with this pushing down into the feet, lift the hips up, full breath in, Open your mouth, breathe it out.

Concentrate that energy right there in the center, lowering the hip down on the exhalation. And then when you need to full generous breath in, and bigger exhale out. Okay. And then draw your knees in towards your chest. You could make some circles. For the lower back, taking the hands behind the thighs, rock, and roll a few times forward and back, just massaging out the spine, gotten a lot of energy flowing through this practice.

Give the spine some love. And then the next time you'll rock your way up and come to sit And you can find Vedrasana here again, sitting on the heels or sitting on your block, And for our last exercise, we're gonna stir the prana up. So now we've gotten it moving around the body. Stretch your arms out. High over your head, palms are facing inward, and then you're just gonna start to make some little circles in a clockwise direction, little circles, And we're gonna take one minute to one side and one minute to the other.

So go for it. Circle, circle, circle, circle, circle, circle, circle, kind of stirring the air above the head. This is great for your aura. Yeah. So in kundalini yoga, we recognize 8 main takras, a little different than our vinyasa yoga practices. Right? So we work with also the auric fields which extends around us. Stay with it. Stay with it.

Stay with it. And see if you can keep the work where it's needed. Right? So this time, it's in the hands, in the arms, in the shoulders, opening up the armpit chest. Good. We'll call this 5432 And one, take it in the opposite direction, counterclockwise. And if you're like me, there might be one side that feels a little unusual that feels a little bit more difficult.

For me, it's hard to get my arms to synchronize on this side. Do the best you can. Stay with it. You know? And if in kundalini yoga, sometimes laughing comes through. Sometimes you'll start to feel emotional.

As mentioned, this can be a super provocative practice. Yeah. And and as we know, There are the physical layers of the body. There are the more subtle layers of the body. And sometimes we work through what's called on a myakosha, right, which is the physical body into pranomyakosha, which is the energetic body, The next layer in is monomersha, and that's the emotional body. So emotions can happen.

And we'll call this 5, 4, 3, two and one. Just to bring it full circle, hands above the head, high Cramer, look up. In gratitude, in offering, Take your hands back to your chest. Press your thumbs into your sternum. Perhaps even your head is bowing slightly towards your hands as a gesture of gratitude Bowing to those great teachers who came before us that offered us these practices.

To help us to feel replenished. We'll close with fingertips on the ground. Boom us Pasha Mudra one more time. Touching the earth gently. Drawing energy upward to feel thoroughly revitalized.

Thoroughly radiant. We'll close with satnam. Satnam, kundalini Mantura, meaning truth I am that. And you are. It's a long set, followed by a short nom, You're welcome to join in, breathing in.

Nam. Thank you for joining me. Namaste.